Greek Yogurt vs. Mozzarella Cheese

Nutrition comparison of Greek Yogurt and Mozzarella Cheese

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus mozzarella cheese (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and mozzarella cheese:

  • Both mozzarella cheese and greek yogurt are high in calcium and protein.
  • Greek yogurt has 7.9 times less cholesterol than mozzarella cheese.
  • Greek yogurt has more thiamin and pantothenic acid.
  • Mozzarella cheese is an excellent source of Vitamin A.
Detailed nutritional comparison of greek yogurt and mozzarella cheese is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Mozzarella Cheese src

Calories and Carbs

calories

Mozzarella cheese is high in calories and greek yogurt has 77% less calories than mozzarella cheese - mozzarella cheese has 318 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to mozzarella cheese per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for mozzarella cheese, 27:3:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Mozzarella Cheese
Protein 55% 27%
Carbohydrates 22% 3%
Fat 24% 70%
Alcohol ~ ~

carbohydrates

Both mozzarella cheese and greek yogurt are low in carbohydrates - mozzarella cheese has 2.5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

sugar

Mozzarella cheese and greek yogurt contain similar amounts of sugar - mozzarella cheese has 1g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both mozzarella cheese and greek yogurt are high in protein. Mozzarella cheese has 117% more protein than greek yogurt - mozzarella cheese has 21.6g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Mozzarella cheese is high in saturated fat and greek yogurt has 92% less saturated fat than mozzarella cheese - mozzarella cheese has 15.6g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and mozzarella cheese are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and mozzarella cheese does not contain significant amounts.

cholesterol

Greek yogurt has 7.9 times less cholesterol than mozzarella cheese - mozzarella cheese has 89mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than mozzarella cheese - greek yogurt has 0.8mg of Vitamin C per 100 grams and mozzarella cheese does not contain significant amounts.

Vitamin A

Mozzarella cheese is an excellent source of Vitamin A and it has 119% more Vitamin A than greek yogurt - mozzarella cheese has 197ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin D

Mozzarella cheese has more Vitamin D than greek yogurt - mozzarella cheese has 18iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Mozzarella cheese and greek yogurt contain similar amounts of Vitamin E - mozzarella cheese has 0.21mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Mozzarella cheese and greek yogurt contain similar amounts of Vitamin K - mozzarella cheese has 2.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more thiamin and pantothenic acid. Both greek yogurt and mozzarella cheese contain significant amounts of riboflavin, niacin, Vitamin B6, folate and Vitamin B12.

Greek Yogurt Mozzarella Cheese
Thiamin 0.044 MG 0.016 MG
Riboflavin 0.233 MG 0.27 MG
Niacin 0.197 MG 0.094 MG
Pantothenic acid 0.47 MG 0.071 MG
Vitamin B6 0.055 MG 0.062 MG
Folate 12 UG 8 UG
Vitamin B12 0.52 UG 0.73 UG

Minerals

calcium

Both mozzarella cheese and greek yogurt are high in calcium. Mozzarella cheese has 400% more calcium than greek yogurt - mozzarella cheese has 575mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Mozzarella cheese and greek yogurt contain similar amounts of iron - mozzarella cheese has 0.2mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Greek yogurt has 88% more potassium than mozzarella cheese - mozzarella cheese has 75mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Greek Yogurt Mozzarella Cheese
beta-carotene 6 UG 63 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, mozzarella cheese has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Mozzarella Cheese
alpha linoleic acid 0.007 G 0.212 G
Total 0.007 G 0.212 G

omega 6s

Comparing omega-6 fatty acids, mozzarella cheese has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Mozzarella Cheese
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.566 G
Total 0.067 G 0.566 G


Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Mozzarella Cheese (Cheese, mozzarella, whole milk, low moisture) .

Greek Yogurt g

()
Daily Values (%)

Mozzarella Cheese g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does mozzarella cheese or greek yogurt contain more calories in 100 grams?
Mozzarella cheese is high in calories and greek yogurt has 80% less calories than mozzarella cheese - mozzarella cheese has 318 calories in 100g and greek yogurt has 73 calories.

Is mozzarella cheese or greek yogurt better for protein?
Both mozzarella cheese and greek yogurt are high in protein. Mozzarella cheese has 120% more protein than greek yogurt - mozzarella cheese has 21.6g of protein per 100 grams and greek yogurt has 10g of protein.

Does mozzarella cheese or greek yogurt contain more calcium?
Both mozzarella cheese and greek yogurt are high in calcium. Mozzarella cheese has 400% more calcium than greek yogurt - mozzarella cheese has 575mg of calcium in 100 grams and greek yogurt has 115mg of calcium.